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A Guide to Right Nutrition for Your Child's Healthy Bones

Updated: May 4, 2020

Best Child care North Ryde
A Guide to Right Nutrition for Your Child's Healthy Bones

Your child's bones will continue to develop even when they are teens. That is why you should create a good foundation for their health. Right from when they are young,  it is vital to ensure their bones get the ingredients they need to be strong. You could do this at home or leave it to the best childcare in Sydney.

Weak bones expose your kids to the possibility of developing osteoporosis when their bones start aging. Osteoporosis is when bones weaken and become so brittle due to failure to regrow broken bone tissues.


This condition could make your child's bones break easily even from light falls. An average human's bone system is completely grown at the age of thirty and with mineral reduction, your bones are exposed to deterioration thereafter. 

Healthy bones are also vital as they heal quickly when your child is injured or suffers from a fracture. They contain enough deposits meant for withdrawal when the need to regrow arises.


When your child's bones are weak, a fracture could cost them nutrients when healing, making it hard for them to meet their right bone density. 

What's The Best Nutrition Package For Your Child's Bone Health? 

While factors like genes and an individual’s growth rate determine how healthy your child's bones will be, proper nutrition contributes much too. In Australia, pediatricians agree on different foods you can incorporate in your child's diet to help with bone development

The most mentioned foods include:

1. Calcium-Rich Foods 

Bones are constantly breaking down and reforming in order to acquire the right density levels. This is possible since about ninety-nine per cent (99%) of your child's calcium is stored in bones. 

Adequate calcium deposits allow smooth reformation for your child's bone, which in future helps them fight brittle bones. 

Adding calcium-rich foods in your child's plate protects them from unhealthy bones. These foods include milk, yogurt, sardines and canned salmon, beans and green leafy vegetables. Great facilities for Childcare in North Ryde usually include these in their meal plans for the kids. 

2. Vitamin D

So effective at helping your child process and absorb calcium, Vitamin D works hand in hand with calcium to ensure your child's bones develop fully, with enough deposits for regrowth. 

The major source of vitamin D is sunlight but there are plenty of options for you to feed your child on. Note that feeding them the right amount matters a lot. If you are enrolling your child in Childcare in Macquarie Park or anywhere across Sydney, find out from the facility if they consider this. The best Vitamin D sources are mushrooms, egg yolk, seafoods and cod liver oil. 

3. Proteins

Although they do not affect bone health directly like Calcium and Vitamin D, proteins play a vital role in maintaining your child's bone density. 

Incorporating enough protein in their meals increases their bone mass which supports growth to the right length without causing brittleness and fragility. 

If you plan to use proteins to improve your child's bone health, invest in lean meats, milk products, legumes, eggs, nuts and poultry.

4. Vitamin K

While vitamin D is known to assist in calcium balance, Vitamin K contributes to your baby's bone health by retaining the calcium in the right amounts. 

Vitamin K helps your baby's body to synthesize osteocalcin which in turn facilitates good bone mineral density and reduces the chances of fractures. 

To provide your baby with enough of this important component, serve them with beef livers, green beans, kale, chicken and cheese.

5. Magnesium

Including adequate amounts of magnesium in your child's food goes a long way in preserving bone strength. The hormone calcitonin, whose generation is triggered by magnesium, draws calcium and soft tissue back to the bone structure from your child's bloodstream. 

Foods that maintain your child's bone health in this regard are nuts, avocado, seeds and whole-grain meals.

6. Citrus

Found in citric foods, citrus is rich in hesperidin, a key bone-building bioflavonoid. Hesperidin in adequate contents decreases the number of osteoclasts: cells responsible for bone damage.


This pays off with reduced bone cells loss hence promoting healthy bone growth and acquired density necessarily for your child bone development. 

To achieve this, regularly serve your child snacks like grapefruit, tangerines, oranges and clementine. Or make sure that the place you take your child for childcare in North Ryde does it. 

When looking for the best childcare in Sydney, make sure to pay attention to their meal plans and other nutritional aspects since this is a healthy practice that promotes your child's physical well being even when their bones cease growing. Other than nutrition, you should encourage your child to drink sufficient amounts of water and to engage in physical activities both at school and at home. 

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